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Answers from Brian Mackenzie:
Q. I have begun to coach an adult netball team and would like them to work out twice a week. I have a complete range of ages and abilities from one who runs marathons to one who does very little at all except the netball match! I have been giving them about half an hour before a match with simple basic warm up and netball exercises which seems fine; the second session I have started jog/walking with some strength exercises to build up stamina/strength but I would like to give them something for the third session to build up a bit more. Can you offer any suggestions on this (and either of the other sessions) please bearing in mind all the variables of age, ability, strengths etc All of these sessions are outdoors as none of us belong to the same gym. We use free weights, skipping ropes and a few exercise stations that are available in our local park? Monkey bars; step up blocks; press up bars at 3 levels and pull up bars.
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Answer:Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another.
Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Planning
Identify the possible exercises that can be performed with the available equipment. Identify on paper 3 to 4 circuits of 6 to 10 exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. A circuit should be set up so that you work each body part as follows:
Total-body, Upper-body, Lower-body, Core & Trunk etc.
The following are examples of exercises that can be used in a circuit training session:
Upper-body: Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
Core & trunk Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
Lower-body: Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
Total-body: Burpees, Treadmills, Squat thrusts, Skipping
Duration
- 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
- 3 to 5 sets with a 5 minute recovery between each set
The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.
If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.
Circuit Training also requires an appropriate warm up and cool down.
The set of exercises in the circuit session should be appropriate to the sport/event.